Cincinnati Advocare

Mar 06 2014

Turkey broccoli casserole

Ingredients:
3 cups fresh broccoli
1 cup vegetable broth
1 lb lean ground turkey breast
1 tbs grape seed or olive oil
1 tsp garlic powder
½ tsp dried sage
1 tsp salt
1 tsp ground black pepper
2 tbs Worcestershire sauce
1 ½ cups almond milk
1/3 cup whole wheat flour
1 cup low fat sour cream
1 cup low fat shredded Mexican cheese
Additional salt and pepper to taste

Directions:
1. Pre-heat oven to 375 degrees
2. Cook broccoli in vegetable stock for 5 min and broccoli is bright in color
3. Strain broccoli and leave in strainer
4. Add oil to pan and turkey with 1 tbs of worchestershire sauce and cook until brown
5. Strain turkey on top of broccoli and leave both in strainer
6. Mix milk and flour in pot and stir constantly until boiling
7. Turn off heat but keep pot on heat
8. Add the sour cream, 1tbs worchestershire sauce and 1/2 cup of cheese and stir until cheese is melted
9. Spray casserole or baking dish
10. Evenly spread turkey and broccoli
11. Pour mixture in pot on top
12. Add the additional 1/2 cup cheese
13. Bake 20-25 min until bubbly and cheese is browning

Mar 03 2014

Spaghetti squash turkey lasagna

Ingredients:
1lb lean ground turkey
2 cups of marina sauce no sugar added
3 cups cooked spaghetti squash
1 cup part skim ricotta
4 tbs of parmesan cheese
6 oz of shredded mozzarella cheese
crushed red pepper (optional)

Directions:
Squash
1. Cut medium spaghetti squash in half and lightly brush with grape seed or olive oil
2. Bake squash at 450 degrees for 45-50 min until tender
3. Let squash cool for 10-15 min and then scrap inside for spaghetti

Lasagna
1. Brown ground turkey in large skillet and drain
2. 1/2 cup sauce at bottom of a 8×8 baking dish
3. Top with 1 cup spaghetti squash, half of ground turkey, 1/2 cup ricotta, 2 tbps cup parm and 1 oz mozzarella cheese.
4. Add another layer of 1/2 cup sauce, 1 cup squash, rest of ground turkey, 1/2 cup ricotta, 2 tbs parm and 1 oz mozzarella.
5. Last layer is last cup of squash, remaining 1 cup sauce and top with remaining mozzarella cheese
6. Cover with aluminum foil and bake at 350 degrees for 25-35 min or until cheese on top is melted
7. Let it cool for 10 min before serving. Can top with crushed red pepper for a little kick.

Feb 26 2014

Whole wheat Zucchini muffins

Makes 12 muffins

Ingredients:
1 1/2 cups whole-wheat flour
1/4 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon ground cinnamon
3/4 cup (packed) brown sugar
2 large eggs
1/2 cup unsweetened applesauce
1/4 cup reduced-fat milk
2 tablespoons olive oil
1 cup raw zucchini (1 large or 2 medium zucchini), peeled and grated

Directions
1. Preheat oven to 350 degrees F. Spray a muffin pan with nonstick spray.

2. In a large bowl, whisk together flour, salt, baking powder, cinnamon and sugar.

3. In a separate bowl, beat eggs. Whisk in the applesauce, milk and olive oil. Add zucchini and mix until smooth.

4. Using a wide spatula, pour liquid mixture onto dry mixture and mix just until combined.

5. Spoon batter into prepared muffin cups. Bake about 20 minutes, or until a toothpick inserted in center of one of the muffins comes out clean. Cool in pan, on a wire rack, 5 minutes, and then transfer to wire rack to cool 5 more minutes before serving.

Feb 26 2014

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Feb 17 2014

Chicken alfredo

Super quick and healthy chicken alfredo recipe is oh so delicious!

Ingredients: (4 servings)

– 4 cups of cooked whole wheat pasta

– 1lb of skinless chicken tenders

– 1 cup light alfredo sauce (I used the Bertolli brand found in Kroger)

– 2 cups of fresh spinach

– Garlic powder

– Salt

– Pepper

Directions:

1. Bake chicken tenders at 350 degrees for 15-20 min

2. Dice chicken into cubes

3. Cook pasta per directions

4. Finely chop spinach

5. Heat up alfredo in pot and add garlic powder, salt and pepper to taste (I like mine with a little more flavor)

6. Divide into 4 plates with 1 cup pasta, 4 oz diced chicken, ½ cup spinach and ¼ cup sauce.

7. Can serve with a side salad or additional veggie